If you want a flat belly and a strong back, try this 14‑day workout at home.
It takes 10 minutes each day.
It needs no equipment.
You get a flatter belly, better posture, and a curved waist—all at home.
Why Focus on Your Belly and Back?
A strong core means more than a good look.
Working your abs shapes your midsection.
Moving your back muscles straightens your posture.
These simple actions make everyday movements easier and support a strong stance.
The 14-Day Workout Breakdown
This short workout hits both abs and back with moves built to work many muscles.
-
Boat Hold with Ankle Reach
Sit in a boat hold.
Tighten your stomach.
Reach for your ankles.
Go back to the hold.
This step finds the deep core and hip flexors. -
Diamond Hands Back Opener
Lie on your back.
Put your hands in a diamond shape under your lower back.
Open and close your arms.
This action warms up your back muscles. -
Flutter Kicks
Stay on your back.
Kick your legs in a flutter motion.
This step works your lower abs and helps burn belly fat. -
Kneeling Back Strengthener
Get on your knees and lean slightly forward.
Squeeze your shoulder blades.
Straighten your arms, bend, and lower.
This workout makes your upper back stronger. -
Arm Pumps with Palms Up
Hold your arms straight ahead, palms up.
Pump your arms fast.
This move finds your shoulders and side back muscles. -
Lying Back Pumps
Lie on your stomach.
Squeeze your shoulder blades together.
Lift your upper body a bit and pump your arms.
This work adds strength to your back. -
Forearm Hip Dips
Raise your forearms to support your weight.
Tilt your hips from side to side.
This step shapes your waist and steadies your core. -
Lat Squeeze and Reach
Stretch your arms forward.
Squeeze into your side back.
Bring your arms forward again.
This work trains your back muscles. -
Dead Bugs
Lie on your back.
Lift your arms.
Touch your hand to the opposite shin in turn.
This classic move works all of your abs and builds coordination. -
Glute Engagement and Leg Hover
Push out your glutes.
Roll back slightly and keep one leg hovering.
This action works your core and your glutes at once. -
Standing Crunch Leg Extension
Stand and crunch while you extend one leg.
This move works your lower abs and helps with balance. -
Final Pump Sets
End with several fast pump sets.
Tense your core as you push your endurance for the finish. -
Reverse Hundreds Lying on Stomach
Lie on your stomach with your palms facing up.
Lift your upper body as high as you can.
Pump your arms quickly.
This last move builds your back strength and ties all the work together.
Tips for Success
• Stick to the plan each day for 14 days.
• Keep your moves clear and simple.
• Breathe slowly and steadily during each step.
• No gym bag is needed.
Bonus Benefits
Strong abs and back also help you sit and stand upright.
They can ease back pain as you notice your body change.
Get Started Today!
Spend just 10 minutes a day.
This plan shapes your belly and strengthens your back in your own space.
Start your 14‑day challenge now and see your body change.
Stay steady, stay driven, and cheer every win along the way.
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